7 High-Protein Meal Prep Lunches Under $10

Let me guess: you’re tired of spending $15 on sad desk lunches that leave you hungry an hour later, right? Or maybe you’re stuck in that rut where you eat the same boring sandwich five days straight because meal prepping feels expensive and complicated. Yeah, I’ve been there too.

Here’s the good news: budget meal prep doesn’t mean sacrificing flavor or protein. These high-protein lunches cost less than $10 for the entire batch (that’s multiple servings, people), keep you actually full, and taste way better than anything you’d grab from a food court. We’re talking cheap meal prep that delivers at least 25g of protein per serving without draining your bank account.

Each recipe uses affordable staples, minimal fancy ingredients, and comes together faster than scrolling through food delivery apps. Whether you’re feeding yourself for the week or just trying to stop hemorrhaging money on takeout, these lunches prove that eating well on a budget is totally doable. Let’s make your wallet and your taste buds happy.

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1. Classic Chicken & Rice Bowls with Broccoli

The OG meal prep lunch that never lets you down.

This is your foundational recipe—simple, customizable, and ridiculously cost-effective. You can make this in your sleep after the first time.

Ingredients (Makes 5 servings, ~$8 total)

• 1.5 lbs chicken breast ($5)
• 2 cups white or brown rice, uncooked ($0.60)
• 1 lb frozen broccoli ($1.50)
• 3 tbsp soy sauce ($0.20)
• 2 tbsp olive oil ($0.30)
• Garlic powder, salt, pepper ($0.10)
• Optional: sriracha or hot sauce ($0.30)

Step-by-Step Instructions

1. Season chicken breasts with garlic powder, salt, and pepper.
2. Bake at 375°F for 25-30 minutes or until cooked through.
3. Cook rice according to package directions while chicken bakes.
4. Steam frozen broccoli in the microwave (about 5 minutes).
5. Slice chicken into bite-sized pieces.
6. Divide rice, chicken, and broccoli into 5 containers.
7. Drizzle each with soy sauce and a bit of olive oil.

Why You’ll Love It

About 35g protein per serving and it costs roughly $1.60 per meal. The soy sauce keeps everything moist during reheating, which is clutch for meal prep containers that sit in the fridge for days. I rotate seasonings weekly—sometimes garlic and herbs, sometimes teriyaki vibes, sometimes cajun spice. The base stays the same, but your taste buds don’t get bored. Some people cook their chicken in a slow cooker, which works great if you want even more hands-off prep.

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2. Turkey Taco Bowls with Black Beans

Mexican-inspired high-protein meal prep that tastes like actual food you’d order out.

Ingredients (Makes 5 servings, ~$9 total)

• 1.5 lbs ground turkey (93% lean) ($6)
• 1 can black beans, drained ($0.90)
• 1 packet taco seasoning ($0.50)
• 2 cups cooked brown rice ($0.50)
• 1 cup salsa ($1)
• 5 oz shredded lettuce ($1.20)
• Optional: 1/2 cup shredded cheese ($1)

Step-by-Step Instructions

1. Brown ground turkey in a large skillet over medium-high heat.
2. Add taco seasoning and follow packet instructions (usually add water and simmer).
3. Stir in black beans and heat through.
4. Cook brown rice according to package directions.
5. Divide rice into 5 containers.
6. Top each with turkey-bean mixture.
7. Add salsa and reserve lettuce to add fresh when eating (or add it all now if you don’t mind slightly wilted lettuce).

Why You’ll Love It

Around 30g protein per serving and tastes like Chipotle without the $12 price tag. The black beans add fiber and stretch the protein further while keeping costs down. FYI, I buy the big value pack of taco seasoning and it lasts forever—way cheaper than those little packets. This reheats beautifully and honestly tastes better on day three when all the flavors have hung out together. If you want to splurge, add the cheese—it adds about $0.20 per serving but makes everything feel more indulgent.

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3. Lemon Herb Baked Salmon with Sweet Potato

When you want budget-friendly meal prep that still feels fancy.

Ingredients (Makes 4 servings, ~$10 total)

• 1 lb salmon fillet ($7—look for sales!)
• 2 large sweet potatoes ($2)
• 1 lemon ($0.50)
• Fresh or dried dill ($0.50)
• 2 cups green beans (frozen works great) ($1.50)
• Olive oil, salt, pepper ($0.20)

Step-by-Step Instructions

1. Preheat oven to 400°F.
2. Dice sweet potatoes into cubes and toss with olive oil, salt, and pepper.
3. Roast sweet potatoes for 20 minutes.
4. Place salmon on a foil-lined baking sheet, squeeze lemon over it, and sprinkle with dill.
5. Add salmon to the oven with sweet potatoes and bake both for 12-15 minutes.
6. Steam green beans in the microwave.
7. Divide everything into 4 containers.

Why You’ll Love It

About 28g protein per serving and omega-3s as a bonus. I know salmon seems expensive, but watch for sales—I’ve gotten it for $5-6/lb at Costco or when grocery stores run specials. The sweet potatoes are naturally sweet and filling, making this feel like a restaurant meal. The lemon keeps the salmon from drying out during meal prep, which is honestly the secret to making fish work for high-protein lunches. Some people hate reheated fish, but if you don’t overcook it initially, it’s totally fine.

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4. Slow Cooker Pulled Chicken with Quinoa

Set it, forget it, eat well all week.

This cheap meal prep recipe basically makes itself while you do literally anything else.

Ingredients (Makes 6 servings, ~$9 total)

• 2 lbs chicken breast ($6.50)
• 1 cup BBQ sauce (cheap bottle works fine) ($1.50)
• 1.5 cups quinoa, uncooked ($2)
• 1 bag coleslaw mix ($1.50)
• Apple cider vinegar, honey, salt ($0.20)

Step-by-Step Instructions

1. Place chicken breasts in slow cooker with BBQ sauce.
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. Shred chicken with two forks right in the slow cooker.
4. Cook quinoa according to package directions.
5. Make quick slaw: toss coleslaw mix with 2 tbsp apple cider vinegar, 1 tsp honey, and a pinch of salt.
6. Divide quinoa, pulled chicken, and slaw into 6 containers.

Why You’ll Love It

Around 32g protein per serving and you literally just dump chicken and sauce into a pot. The quinoa adds more protein than rice would, and the crunchy slaw keeps things from getting too monotonous texture-wise. I make this every other Sunday and it’s saved me so much money on those “I’m too tired to cook” nights. The BBQ chicken stays moist for days, which makes this one of the best meal prep lunches for people who reheat in sketchy office microwaves 🙂

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5. Greek Chickpea Power Bowls

The vegetarian budget meal prep option that even meat-eaters crave.

Ingredients (Makes 5 servings, ~$8 total)

• 2 cans chickpeas, drained ($2)
• 2 cups couscous, uncooked ($2)
• 1 cucumber ($1)
• 1 cup cherry tomatoes ($2)
• 1/2 cup crumbled feta ($2)
• 3 tbsp olive oil ($0.30)
• 2 tbsp lemon juice ($0.20)
• Dried oregano, garlic powder ($0.10)

Step-by-Step Instructions

1. Preheat oven to 400°F.
2. Toss chickpeas with 1 tbsp olive oil, oregano, garlic powder, salt, and pepper.
3. Roast chickpeas for 25-30 minutes until crispy.
4. Cook couscous according to package directions.
5. Dice cucumber and halve cherry tomatoes.
6. Whisk together remaining olive oil, lemon juice, and a pinch of salt for dressing.
7. Divide couscous, chickpeas, cucumber, tomatoes, and feta into 5 containers.
8. Store dressing separately and add when eating.

Why You’ll Love It

About 18g protein per serving (not the highest, but the fiber keeps you full longer). The roasted chickpeas add this amazing crunch that makes the whole bowl more interesting. IMO, this is the best vegetarian high-protein lunch that doesn’t rely on fake meat or expensive ingredients. The feta is the splurge item here, but you can skip it or use less if you’re really pinching pennies. This tastes great cold, which is perfect for desk lunches when you don’t have access to a microwave.

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6. Beef & Veggie Stir-Fry Prep

Asian-inspired meal prep that beats takeout every time.

Ingredients (Makes 5 servings, ~$10 total)

• 1 lb ground beef (80/20 for flavor) ($5)
• 1 bag frozen stir-fry vegetables ($2.50)
• 2 cups white rice, uncooked ($0.50)
• 4 tbsp soy sauce ($0.30)
• 2 tbsp hoisin sauce ($0.70)
• 2 cloves garlic, minced ($0.20)
• 1 tbsp vegetable oil ($0.10)
• Ginger powder or fresh ginger ($0.20)

Step-by-Step Instructions

1. Cook rice according to package directions.
2. Heat oil in a large skillet or wok.
3. Brown ground beef with minced garlic and ginger.
4. Add frozen vegetables and stir-fry until heated through (about 5-7 minutes).
5. Mix soy sauce and hoisin sauce together, then pour over the beef and veggies.
6. Stir everything to coat and cook for 2 more minutes.
7. Divide rice and beef-veggie mixture into 5 containers.

Why You’ll Love It

Around 25g protein per serving and it tastes like the good takeout place down the street. Ground beef is usually cheaper per pound than chicken breast, especially when you catch it on sale. The frozen veggie bags are a lifesaver—pre-cut, pre-mixed, and way cheaper than buying fresh veggies individually. I keep several bags in my freezer for exactly this reason. The hoisin sauce adds sweetness that balances the salty soy sauce perfectly. Some people add sriracha or chili oil for heat, which definitely takes this to the next level.

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7. Italian Sausage & Pepper Pasta Bowls

Comfort food that somehow still fits the budget meal prep brief.

Ingredients (Makes 6 servings, ~$10 total)

• 1 lb Italian turkey sausage ($4)
• 1 lb pasta (penne or rigatoni) ($1.50)
• 2 bell peppers, sliced ($2)
• 1 onion, sliced ($0.50)
• 1 jar marinara sauce ($2)
• Italian seasoning ($0.20)
• 2 tbsp Parmesan cheese ($0.50)

Step-by-Step Instructions

1. Cook pasta according to package directions, drain, and set aside.
2. Remove sausage from casings and crumble into a large skillet.
3. Brown sausage over medium-high heat.
4. Add sliced peppers and onions to the skillet and cook until softened (about 7 minutes).
5. Pour marinara sauce over everything and sprinkle with Italian seasoning.
6. Add cooked pasta and toss to combine.
7. Divide into 6 containers and top each with a bit of Parmesan.

Why You’ll Love It

About 22g protein per serving and it’s basically homemade Italian takeout. Turkey sausage keeps the cost and calories down while still delivering serious flavor. The peppers and onions add bulk and vitamins without adding much to the budget. This reheats like a dream—honestly, pasta dishes are some of the best high-protein lunches for meal prep because they don’t dry out. I once tried this with chicken sausage instead and it was good, but turkey sausage has better flavor for the price point. The Parmesan is optional but adds that finishing touch that makes it feel less “meal prep” and more “actual meal.”

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The Bottom Line on Budget Meal Prep

Look, meal prepping on a budget doesn’t mean eating boring, flavorless food that makes you sad. These seven high-protein lunches under $10 prove you can eat well, save money, and actually enjoy what you’re eating—all at the same time.

Each recipe costs less than $2 per serving, packs at least 20g of protein (most are way higher), and uses ingredients you can find at any regular grocery store. No specialty health food stores, no expensive protein powders, no ingredients that cost more than your rent.

The secret to successful cheap meal prep? Buy proteins on sale, embrace frozen vegetables, and don’t be afraid of simple seasoning combinations. You don’t need 47 ingredients to make food taste good—you just need to know what flavors work together.

Prep one or two of these on Sunday, and suddenly your weekday lunches are handled. No more $12 salads that leave you hungry. No more sad vending machine snacks at 3 PM. Just real food that keeps you full, costs next to nothing, and actually makes you look forward to lunch.

Your wallet will thank you. Your body will thank you. And honestly? Future you (who’s not standing in a lunch line spending money you don’t have) will really thank you.